Notes on natural health/healing topics: A – C

By Cat, beginning Feb 2018

These notes are from various health documentary videos and websites, as noted for each item. Topics are in alphabetical order. The article was getting too long, so I’ve separated it into four articles.

See also: 1. Natural Health Topics Menu; 2. Notes by section: A – C , below; D – GH – PQ – Z 


From Green Med Info: What 15 Almonds a Day Can Do for You:, by Jane Goldberg, PhD.; see her article for her references which I put in square brackets.

First, they are rich on good fats, both mono- and poly-unsaturated fats; studies show eating 15 almonds (about 10g) a day can have significant positive impact on lipid (fat) blood tests, for patients with pre-existing coronary artery disease [Jamshed]:  

  • Raise HDL (so-called “good” cholesterol);
  • Lower triglycerides (storage fats);
  • Lower total cholesterol including LDL cholesterol and VLDL (so-called “bad” cholesterol); and
  • Lower atherogenic index, which is strongly correlated with chronic inflammation and the development of vascular diseases

Second, people with insulin resistance or type-2 diabetes also show positive results from eating almonds [Sing-Chung]: “Consuming just 60g (about 2 ounces) of almonds daily for four-weeks showed reductions in insulin resistance, fasting insulin and glucose.”

Third, they help keep our eyes; for example: “Rich in vitamin E, almonds can help prevent abnormal changes to the lens, which can accelerate the development of cataracts.” [Rouhiainen]

The author reminds us that it’s best to soak or sprout almonds before eating them, and to avoid almonds grown in the US because they are pasteurized; better to seek out “imported Italian or Spanish almonds.”

AMD (Age-related Macular Degeneration)

See Notes on Eye Health 



Antibiotics and probiotics:

Mercola article shares information from recent studies about what probiotics are best to take when you have to take antibiotics. Antibiotics are non-discriminatory and kill not only the bad but also the good bugs in our gut. 

Taking regular probiotics used to be recommended to help restore the gut microbiome after taking antibiotics, but “recent research casts doubt on the standard recommendation to reseed your gut with probiotics after taking a course of antibiotics, finding Lactobacillus bacteria actually inhibits the recovery of your gut microbiome.” 

Instead, spore-based probiotics are recommended because they “do not contain any live Bacillus strains, only its spores, which means antibiotics cannot kill them. Sporebiotics may therefore be able to reestablish your gut microbiome more effectively than regular probiotics when taken in conjunction with antibiotics.

Also, glyphosate (in RoundUp) is a patented antibiotic, so if you eat foods that have been sprayed with glyphosate – the most common foods are GMO soy, corn and canola, and also non-Organic grains which are sprayed with glyphosate to hasten drying of the grains before harvest. So if you eat foods sprayed with glyphosate, you should change to sporebiotics. See also Cat’s article: Detox Glyphosate (Roundup) from your Body.

Anxiety & Depression

See Depression & Anxiety notes


See also Joints on Notes: H – P 

Bad foods for Arthritis 

From, a video. In reverse order: (my notes not yet complete)

#5: Grains (especially gluten grains) and refined carbs that provide sugar. Fibrin is the key – it is protective of injuries, but if it builds up, it causes inflammation and pain






References (for bad foods for arthritis list):

    • Adler A, Holub B. Effect of garlic and fish-oil supplementation on serum lipid and lipoprotein concentrations in hypercholesterolemic men. American Journal of Clinical Nutrition. 1997 Feb;65(2):445-50.
    • NIAMS, NIH, Bethesda, Maryland 20892, USA. Arthritis & Rheumatology (Impact Factor: 7.87).06/1998; 41(5):778-99. DOI: 10.1002/1529-0131(199805)41:5<778::AID-ART4>3.0.CO;2-V Source: PubMed
    • Hürlimann, David, Frank Enseleit, and Priv-Doz Dr Frank Ruschitzka. “Rheumatoide arthritis, inflammation und atherosklerose.” Herz 29.8 (2004): 760-768.
    • Schett, Georg. “Rheumatoid arthritis: inflammation and bone loss.” Wiener Medizinische Wochenschrift 156.1-2 (2006): 34-41.

Black Seed Oil (Black cumin):

From Sayer Ji (GreenMed Info) Use topically for osteoarthritis, 1 ml, 3x/day. Can also take orally for this and other issues. 8/27/18: will order to give it a try. See my article on Arthritis for my experience.

Asafoetida (Hing) – India spice – has many health benefits

from Mercola:

This spice has a very strong aroma of garlic/onion, and can be used as a substitute for them. Use only a pinch. [I may try “Best Hing Ever” (iHerb PIF-50744) and use a tiny pinch in my smoothie.]

  • Asafoetida has antibacterial, antiparasitic and antiviral properties. In 2009, researchers discovered certain compounds in the herb were more effective at killing the H1N1 influenza virus than the commercial antiviral drug amantadine
  • Asafoetida also has antispasmodic, carminative, expectorant, laxative and sedative properties, just to name a few. Historical uses include the treatment of nervous conditions, bronchitis, asthma, whooping cough and more
  • Can also use it in  bean-based dishes, to helps prevent gassiness


  • Eating it raw can cause severe diarrhea and/or vomiting
  • Best to close container as soon as possible. Then, keep it hermetically sealed in an airtight plastic container.

Atherosclerosis (clogged arteries)

7 ways to prevent/reverse atherosclerosis

(from Green Med Info; see the article for its references)

  1. B Vitamins complex, especially 2.5 mg folate, 25 mg Vitamin B6, and 0.5mg Vitamin B12 for 1 year, resulted in significant reductions in arterial thickness.
  2. Garlic is known to regress plaque buildup in the arteries.
  3. Pomegranate also known to regress plaque buildup in the arteries.
  4. Fermented cabbage (kimchi), which includes fermented cabbage, hot pepper, and various other ingredients, including fermented fish, appears to stall the atherosclerotic process in the animal model. Also bacteria from fermentation are capable of degrading toxic chemicals that can additional bodily harm.
  5. L-arginine (amino acid) reduces thickening of arteries. addressing the underlying dysfunction associated with cardiovascular disease: endothelial dysfunction. It is capable of addressing the underlying dysfunction associated with cardiovascular disease: endothelial dysfunction.
  6. Turmeric prevents damage to the arteries associated with blockage (neointima formation).
  7. Sesame seed is an excellent cardio-protective substance, ideally suited for preventing the progression of atherosclerosis. One animal study found it was capable of preventing atherosclerosis lesion formation.


See Dr. Jockers’ article Autophagy: What is It and 8 Ways to Enhance It, for more detail. “… autophagy — your body’s natural method of detoxification. … Autophagy happens when your body recycles and gets rid of old or excess cells (like fat) that don’t serve a purpose or benefit your health.

From his article: Top 5 Benefits of Autophagy:

  1. “Getting rid of senescent cells … older cells that are not functioning at a high level;
  2. Improving mitochondrial health;
  3. Eliminating viral infected cells;
  4. Reduces cellular apoptosis;
  5. Creates a stronger and more stress-Resilient body and mind.”

He also lists 8 ways to optimize autophagy, but I have not copied them here; you can read his article, instead.


How to Prevent and Reverse Autoimmune Disease:

See Autoimmune How To Guide (pdf) by Jonathan Otto. File saved in CATSFORK > PDF Files / AutoimmuneHowToGuide_v3.pdf

Autoimmune Diet: Top 12 Foods to Reduce Inflammation:

See Cat’s Kitchen: Notes on Natural Health and Healing Topics: H  – P and scroll down to “Inflammation Diet” for my notes, originally from Dr. Jocker’s article on the Autoimmune Diet


See also my post: Nutrition: Foods & Supplements, under “Avocados” regarding how avocados can help with dementia and other brain disorders. See also Green Med Info articles:, and

Baking Soda for health and anti-cancer 

From Lee Euler article in Start with 1 tsp in glass of water 1 – 2 times a day for a week on empty stomach (well after a meal), then reduce dosage. You can do home test with pH strips to see how you are doing and adjust dose accordingly (article doesn’t give best pH). I wonder if taking bitters and soda helps.. See also:  “Baking soda might stave off inflammation caused by autoimmune diseases, research finds.” By Tamim Alnuweiri, 30 April 2018. 

Related articles on soda waters:

  1. Benefits of soda-water on health (lists several conditions) 
  2. Difference Between Seltzer and Club Soda
  3. Difference between Sparkling water and Soda water
  4. Difference Between Water and Mineral water
  5. Difference Between Club Soda And Tonic Water
  6. Difference Between Bicarbonate and Baking Soda


A natural antibiotic, and more!

From Dr Mark Hyman email (saved as Berberine n Microbiome_DrMMurray (pdf))

Berberine is a healing constituent of the roots of  goldenseal, barberry, Oregon grape, and golden thread. It shows great promise for treating many health issues including insulin resistance/Type-2 diabetes, neuro-degenerative diseases, and supporting a healthy gut, among many of its actions. 

Regarding the gut microbiome: it promotes  the growth of Akkermansia muciniphila leading to an improved intestinal barrier, reduced circulating levels of gut-derived toxins, and a significant reduction in inflammation. It also increases the levels of Bifidobacterium, which also promotes intestinal health, reduces absorption of gut-derived toxins, and reduces gut and systemic inflammation.


Binder of toxins and heavy metals

(Jonathan Landsman) 

Bitter herbs

Such as Dr Sade’s Bitters (Wendy Myers) to stimulate liver bile and other key digestive elements.Formula #9 ingredients: Aerial parts (dandelion, milk thistle, Solidago virgaurea); roots (gentian, burdock), and essential oils (sweet orange, myrrh, juniper and clove) to spray into water. This is different from Angostura bitters and Swedish bitters. See also for more info. Interesting that it uses dandelion (aerial parts) rather than root, as the latter is also well known for liver/bile support.

Black Seed Oil (Black cumin):

moved to Arthritis section, above)

Bladder infections:

See Q (none) – Z (Zinc deficiency) for “UTI Infections.”


Bone Density Scans, and Density vs Strength of Bone

See Green Med Info article by Sayer Ji on this topic (

His lead-in to the article:
The present-day definitions of Osteopenia and Osteoporosis were arbitrarily conceived by the World Health Organization (WHO) in the early 90’s and then projected upon millions of women’s bodies seemingly in order to convince them they had a drug-treatable, though symptomless, disease.
One of the biggest misconceptions perpetrated by conventional medicine practitioners is equating “mineral density” with “strength” of the bone. Sayer Ji points out in his article:
mineral density of the bone .. is not the same thing as bone quality/strength. …Indeed, in some cases having higher bone density indicates that the bone is actually weaker” 
because the higher bone density makes the bone more brittle. He goes on to write: 
One of the most important facts about bone mineral density, conspicuously absent from discussion, is that having higher-than-normal bone density in middle-aged and older women actually INCREASES their risk of breast cancer by 200-300%, and this is according to research published in some of the world’s most well-respected and authoritative journals, e.g. Lancet, JAMA, NCI.
It is also important to note that very high doses of calcium recommended for those diagnosed with “osteopenia” or “osteoporosis” may cause more harm than good. For one thing, it is very important to have the right balance of calcium and magnesium. Many of us, especially women, are deficient in magnesium, and taking high doses of calcium will only make that worse.
The 2,000 mg RDA of calcium is based on a from that is not readily absorbed: calcium carbonate. In fact only about 10%, or 200 mg, is absorbed. Better forms are calcium citrate, ascorbate or malate, of which you only need 200 – 250 mg per day. However the best forms are from whole foods, such as greens. Note, however, that you can only absorb the calcium from greens that are braised in a good quality oil (olive, avocado or coconut oil). The calcium and other minerals in raw greens are bound-up by oxalates that are only broken down by these oils. Eating the greens in raw or steamed form does not provide absorbable calcium. See my post: Basic Braised Greens (About) for instructions.

Botanical Research made easy:

From Sayer Ji (GreenMedInfo) has developed a new tool that makes searching for research studies on particular natural remedies. See his article/video: I shared this with Swan Valley Herbs, and Dr Gordon. Link to his Research Dashboard: 

Brain and Nerve Health (Notes)

See Notes on Alzheimer’s, Dementia, and Other Neurodegenerative Diseases:

Breakfast – the worst and best foods/supplements for morning meal:

(from video sales pitch for “Morning Complete” powdered supplement mix from “Activated You”). My notes from video, follow. I saved list of supplement ingredients from the sales pitch  (jpg file, right) as HEALTH-NUTRITION > SUPPLEMENTS-About / MorningComplete ingredients.jpg; sorry it is so blurry, but you can also find it on

The video notes that you should have bowel movements (BMs) 3 – 4 times/day.

Four Bad-For-You Breakfast foods (especially at beginning of day):

  1. Bacon & eggs, etc.
  2. Commercial breakfast shakes, especially those with soy
  3. Boxed/packaged cereals
  4. Orange juice

Best for first meal of the day: 

  1. Prebiotics to support the good microbes in your gut. They have profound effect on the brain; lack of them leads to fatigue through poor digestion. Don’t feed the bad bugs first; instead give the good bugs what they need to thrive.
  2. Probiotics, esp B. coagulans
  3. Energy nutrients: root veggies and leafy greens

Cat’s conclusions: This is probably a good supplement to take (in water) instead of breakfast, but it is expensive. However, it contains berberine (which I take, but not every day, because taking it every day will result in your body no longer responding to berberine), and it doesn’t contain much protein, which I need to avoid hypoglycemia. I get many of the needed foods & extracts from my smoothie (which includes prebiotic powder,  Mercola Greens (contains root and leafy veggies, green tea leaf extract; also mushrooms), and fermented beet-root. 

Broccoli and other Crucifers

see “Crucifers,” below


Moved to separate article

Canker Sores

Note: canker sores and cold sores are not the same. According to Web MD:

  • Canker sores are small, shallow open woulds (or ulcers) inside your mouth; they can make eating and talking uncomfortable.
  • Cold sores are a type of herpes, which are caused by the herpes simplex virus, and are highly contagious. They typically appear outside your mouth, usually under your nose, around your lips, or under your chin.

7 Natural Ways to Cure Canker Sores

From Green Med Info; for more detail, see the original article by Sayer Ji. Notes in square brackets are by me.

  1. Honey [raw, local honey is best]; [simply apply some to the sore, and also include it in your diet].
  2. Vitamin B12;
  3. Eliminate cow’s milk protein products if you have a immune reactivity to cow’s milk proteins.
  4. Garlic
  5. Laser therapy
  6. Eradicate H. pylori infection in your stomach, if you have one. See Green Med Info: Natural Ways to Kill H. Pylori for more detail.
  7. Avoid gluten [If you love bread, choose one made from sourdough or sprouted grain flour, as these processes partially break down the gluten].


Text moved to “Eyesight” in Notes on Natural Health Topics: D – G.

Chlorella for detox:

(from Mercola; sorry, lost the link) Often used for detox (especially heavy metal detox), but has many other good properties, such as supporting the immune system. Broken cell-wall is the only way its nutrients can be absorbed, but how the walls are broken is important.

Start with small dose (500 mg or less) and work up to 2.5 grams/day for most, but 4 grams is the upper limit. The brand I use (iherb SNS-01528) has 3 g per teaspoon of the powder; however, it doesn’t indicate that it is broken cell-wall. GFC-20418 does have broken cell wall and also provides 3 grams/tsp.

Circadian Rhythm

(from Dr. Mercola: Includes:

  • How circadian Rhythm is under genetic control, affecting hormone levels and many other factors at the cellular level; 
  • Effect of chronic sleep disruption; melatonin production and sleep disorders; and 
  • Importance of meal timing (intermittent fasting).

Coffee’s Benefits, especially on the Liver:


However, while coffee has many benefits, primarily due to the antioxidants in coffee beans, it “can have downsides for some people that are sensitive to caffeine or have adrenal fatigue though, so not everyone reacts the same.” (from a Jeff Hayes newsletter that included the above link to the Nutrition Watchdog article.

Common Cold

5 best ways to avoid and fight the common cold

from Green Med Info:,, with my notes added:

  1. Vitamin C; In my opinion, the best source of this important vitamin is from whole citrus fruits (not just the juice). But it can also be taken supplementally; for example, I take NOW’s Alpha-Sorb C as part of my daily regimen; it includes alpha lipoic acid and vitamin C, and is the only form of alpha lipoic acid that doesn’t cause a food sensitivity reaction for me.
  2. Zinc: Different forms of this mineral have different effects; some don’t work while others do. “The best forms are zinc acetate, gluconate or gluconate-glycine. Other forms or those flavoured with citric acid, tartaric acid, sorbitol, or manitol don’t work as well.
  3. Echinacea (herb) “prevents and treats colds.” I like Ginger & Echinacea Tea.
  4. Elderberry (herb) ” helps you recover from a cold in only two to three days compared to seven to eight days on a placebo.” See Elderberry Syrup
  5. Andrographis (herb) “significantly improves runny nose and sore throat in only two days. Cough, headache, ear ache and fatigue are significantly improved in four.

Two bonus tips (from the same article):

  • Probiotics help avoid getting a cold
  • Garlic helps get rid of a cold

Cat’s note: I also take a lomatium complex tincture from Swan Valley Herbs, which helps me avoid getting a cold/flu if I start taking it at the first appearance of symptoms (swollen glands, sneezing, etc.). I haven’t had a cold for years but before I started using the tincture to avoid a cold, I found that it did help me get rid of a cold sooner. See my post: Natural Healing Remedies & Personal Care (near the bottom of the “Remedy Recipes” section) for what the complex contains.


This section includes discussion of various crucifers: broccoli, cabbage, cauliflower, and kale, etc.

See also (this site):

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